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Nutrition for Cyclists: Eating and Drinking Before, During, and After the Ride (English Edition) [Kindle Edition]

Kevin Murnane

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  • Länge: 67 Seiten (geschätzt)
  • Sprache: Englisch
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Short of a catastrophic accident, nothing can turn a great bicycle ride into a nightmare faster than failing to provide your body with the nutritional support it needs to carry out the ride. Nutrition for Cyclists has suggestions and recommendations about what to eat and drink before, during and after a bike ride that will provide riders of all experience levels with the nutritional support they need for short rides, long rides, or anything in-between.

In addition to recommendations about what to eat and drink, and when to eat and drink it, Nutrition for Cyclists contains a good deal of information about why these recommendations make sense based on how the body works. This information is designed to give the rider a better understanding of why their body is doing what it’s doing. The more you understand about how food and drink fuel your ride, the better you will be at figuring out what the problem is when things go wrong. The better you get at figuring out what went wrong, the better you’ll get at fixing it during the ride and making sure it doesn't happen again.

The information in Nutrition for Cyclists is based on research published in peer-reviewed scientific journals in the fields of human physiology, and nutrition and exercise science. The internet is awash with assertions, recommendations, and unsubstantiated claims about exercise nutrition. Some of this advice is supported by sound research. Much of it, including a number of widely cited and uncritically accepted ideas, is not. Limiting our focus to information that is well supported by sound research does not mean that everything in Nutrition for Cyclists is “right” or “true”. It means that this information is the best we have based on the current state of scientific research on exercise nutrition.

While Nutrition for Cyclists is directed toward bicycle riders, the nutritional information in the book will be useful to people engaged in athletic endurance activities of any kind.


  • Format: Kindle Edition
  • Dateigröße: 1352 KB
  • Seitenzahl der Print-Ausgabe: 67 Seiten
  • Verkauf durch: Amazon Media EU S.à r.l.
  • Sprache: Englisch
  • ASIN: B00KDJAU12
  • Text-to-Speech (Vorlesemodus): Aktiviert
  • X-Ray:
  • Word Wise: Nicht aktiviert
  • Amazon Bestseller-Rang: #855.403 Bezahlt in Kindle-Shop (Siehe Top 100 Bezahlt in Kindle-Shop)

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Die hilfreichsten Kundenrezensionen auf (beta) 4.3 von 5 Sternen  11 Rezensionen
5 von 5 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Good science-based discussion on body fueling 12. Juli 2014
Von James C. Landerkin - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
This is a good, science-based treatise that explains how the body's fueling system works and how to prepare, perform and recover from a long-duration (90+ minute) bike ride. There are specific discussions on each of these phases. It explains (debunks) some "conventional wisdom" and provides solid reasoning for its recommendations.

I have been following a regime of carb priming just before the ride, consistent hydration that provides a proper mix of carbs, potassium and sodium during the ride and a carb/protein-heavy recovery drink within 30 minutes after the end of the ride, which seems to parallel the author's recommendations. I use frequent sport drink hydration during during the ride instead of eating because it is an easier process. It all seems to work for me. The only thing I do differently from his recommendations is to dose with SportLegs capsules (lactic acid) an hour before the ride. I'll have to get his opinion on that practice.

I noted with great interest his description of the effects of wrong nutrition -- bonking -- especially the feeling of tiredness and irritability. Being slightly diabetic, I have noticed those symptoms when I don't eat correctly on non-biking days. All in all, a worthwhile read.
3 von 3 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen this book was very informative and helped me improve my riding 25. Juli 2014
Von Jonathan Wesley Stone - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
This was an excellent, informative read that helped me understand what factors to consider when making decisions about cycling nutrition. Before reading I had a pretty good fairly balanced diet in general but it was not helping me ride further and faster. I was able to use the information in this book to understand how to make changes that helped me comfortably extend the duration of my rides which I really appreciated. The author does an excellent job of establishing his credibility and authority in delivering the state-of-the-art of nutritional science's perspective on endurance athletics. As another reviewer noted, this is not a short list of what foods to eat and when to eat them -- as someone who has read and understood the book can attest, such a list is not likely to be broadly applicable. Rather, it delves into the nutritional theories that explain the author's personal experiences and enables the attentive reader to understand his own nutritional needs in the context of his riding goals and make informed decisions about how to achieve them.
3 von 3 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Well researched advice 4. August 2014
Von Roadshark - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
This book provides insightful information for the well experienced cyclist who wants to better manage their nutritional intake as well as for those new to the sport. I like that it is product neutral and draws heavily on widely accepted research about sports nutrition.
1 von 1 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Basically Excellent 3. Oktober 2014
Von Hal Brodsky - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
This is a concise book that tells the beginning cyclist what he/she needs to know to partake in this endurance sport.
Murname divides rides between those under and over 90 minutes, talks about the different types of glycogen stores, and gives guidelines for the reader to figure out what types of foods to eat and drink before, during, and after those longer rides.
He intentionally does not provide a glossary of recommended foods (though that would have been nice, especially in an inexpensively published Kindle book), but does provide simple groundwork for creating your own meal plans.

I should add that all of the advice in this book is simple: there is no week-long carb-loading (though how to do this is described). This book focuses on what to eat before during and immediately after your ride.

I purchased this book after a friend of mine who had never cycled more than 55 miles followed the advice in the book before heading off to do the 75 mile "Endless Summer Watermelon Ride" this year and ended up completing his first century instead. He credits his success to this book
1 von 1 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen My husband has started riding a road bike for fun and fitness after many years away from the sport 17. Juli 2014
Von JoAnn K - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
My husband has started riding a road bike for fun and fitness after many years away from the sport. He has slowly worked his way up being able to ride for about 3 hours before hitting the wall. He was only hydrating during his rides. Now that he read this book, he understands why he was running out of energy. Now he is aware of the need for carbohydrates to improve his performance. Now he is going to be bringing carbs with him and I think he will be able to stay on the bike all day. He lost 30 pounds since starting last fall. Thank you Kevin.
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